CrossFit OC3 – CrossFit
Warm-up
Weightlifting
Strict Press (3-3-2-2-1-1)
Metcon (AMRAP – Rounds and Reps)
on the 3:00 Minute Interval
Performance
18 Push press 95/65
15 Box jumps 24/20
9 Ball slams 50/35
6 HSPU
Fintess
18 push press
15 box jumps/step ups
9 ball slams
9 regular or pike push ups
